Fish posture



Fish posture name comes from the Sanskrit words matsya meaning “fish” and asana meaning “posture” or “seat”.

Benefits of Fish Pose:-

Improves the quality of your breath by opening the accessory muscles of breathing.

Relieves tension in your neck, throat, and shoulders.

Opens muscles in your abdomen and in the front of your neck.

Strengthens your upper back and the back of your neck.

Relieves stress and irritation.

Improves posture.

How to do:-

lie down flat on your back – knees straight, legs and feet together.

Bring your arms by your side, palms down. Lift each hip to allow your thumb and first few fingers to fit under your hip,placing your hips back to the earth.

Bend your elbows, keeping your hands under your hips, and press into the earth with your forearms.

Inhale and lift your chest and head away from the floor; arch your chest until you are sitting halfway up.Then, release your head back onto the floor. Be sure to keep your legs straight and thighs active, reaching out through your heels.

You should support your weight on your forearms and elbows (absolutely not on your head).Either the back or top (crown) of your head will rest on the floor, depending on how high you arch your chest.

It is important to lower your chest slightly toward the floor if you feel any pain or discomfort in your neck or throat.

As a beginner, hold posture for 3-6 steady, deep breaths.

To release, exhale and gently lower your torso to the floor, activating your thighs and abdominals to do so.

During pregnancy this yoga asana is to be avoided.

If you suffer from serious lower back or neck injury avoid this posture.



Gomukhasana  is one of the popular sitting postures. It is called cow-face because in this pose the lower limbs resemble the face of the cow.It is an often-underestimated pose which works two of the most important parts of the body – the shoulders and hips.

In Sanskrit
Go – of cows
Mukha – face
Asana – physical posture
(Cow-face Pose)

While practicing Gomukhasana the muscles of the lower back, buttocks and the knees are properly stretched. It  is a great hip and shoulder opener and can be a boon for those suffering sciatica. When you feel tired, tense or worried, practicing Gomukhasana will help release the tension.

 Asana Technique:-

Sit on the floor with the legs stretched straight in front.

Bend the left knee back and place the left foot beside rt buttock so that lt heel touches the rt buttock.

Raise the right leg and place the right thigh over the left one.

Place the right foot beside left buttock.

Rest the ankles, keeping the toes pointing sideway.

Raise the left arm over the hand, bend it at the elbow backwards and place the left palm below neck   between the shoulders.

Lower the right arm, bend it at the elbow and raise the right forearm up behind the back until the right hand is in between the shoulder blades.

Clasp the hands behind the back between the shoulders.

Hold this position as long as it is easy for you breathing normally.

Keep the neck and head erect and look straight ahead.

After a comfortable time period unclasp the hands, and straighten the legs; and Relax.

Repeat the pose on the other side for the same length of time.



Avoid Gomukhasana if you have serious back or shoulder problems.
If there is pain in the knees or hips, try not to extend the feet too far back.
Use a handkerchief to hold if you find it difficult to clasp your hand.


Anulom Vilom Pranayama


Anulom Vilom (Alternate Nostril Breathing) is one of the most effective pranayama (breathing exercises) to purify the mind and body.
Anulom Vilom pranayama can be performed by people of all ages.

The benefits of Anulom Vilom are:-

Regular practice helps in relieving stress, cold, mild fevers, eye and ear problems, etc.
It also helps to change the thoughts in your mind from negative to positive.
Regular practice of this Pranayam has the capacity of cleansing all your innumerable Nadis, which makes the body healthy lustrous and strong.

How to do:-

Sit with cross-legged on a floor and close your eyes and keep all your muscles relaxed.Focus your attention on your breathing.

Now press the right nostril with the thumb of your right hand and inhale slowly through the left nostril. Fill your lungs with air.

Count until 5 to retain the breath.

Remove your thumb from your right nostril and close your left nostril with the ring finger of your right hand and exhale through the right nostril

Now again inhale through your right nostril while still keeping the left nostril pressed.

Retain the breath until 5 counts and release air through left nostril.

Repeat some 10-15 rounds more.

Precautions while performing ANULOM VILOM :-

When breathing you must breathe into your lungs and not your stomach.
No organs in the stomach should not be filled with air.
Must be performed slowly whenever done.
While performing this asana you must be in a relaxed posture and should not stress out
Women who are pregnant or having periods, do not do this exercise.

Baddha Konasana

Steps for practicing Baddha Konasana :

  •     Sit with your legs straight in front of you.
  •     Bend your knees with exhalation.
  •     Pull your heels toward pelvis, and drop the knees out to the sides and press the soles of your feet together.
  •     Bring the heels as close to pelvis as you comfortably can.
  •     Grasp the big toe of each foot with the first and second finger and thumb.
  •     Always keep the outer edges of the feet firmly on the floor.
  •     Keep your back bone straight.
  •     With normal breathing press your knees slowly and constantly. Try to touch the knees with floor.
  •     Remain in this posture as long as it is comfortable for you.
  •     Inhale, and lift your knees away from the floor, and extend the legs back to their original position.-




  1.     Stretches the inner thighs, groins and knees
  2.     Stimulates the heart and improves circulation
  3.     Stimulates abdominal organs, ovaries, prostate gland and bladder
  4.     Massages your internal organs and improves digestive circulation.
  5.     Helps reduces menstrual symptoms and discomfort
  6.     Soothes sciatica pain
  7.     Consistent practice of this pose into late pregnancy is said to help ease childbirth







Vajrasana is a asana which is done normally by just sitting down in right posture. In this Yoga Asana thighs, knees, leg and elbows are mainly used. In this Asana lower part of the body has to be balanced. For keeping body toned up and athletic, this Asana is really helpful.


Steps for practicing Vajrasana :

  •     Bend the legs backwards and sit with the help of your knees.
  •     Stretch the legs towards the back and both toes should touch each other.
  •     Keep the heels apart and let buttocks rest on heels, or let them lie in between the heels.
  •     The waist neck and spine should be in a straight line. Rest both your hands on the knees and keep the elbows straight.
  •     Look towards front, breathe normally.
  •     If you breathe only into your stomach(not lungs) and allow that hot air from stomach to circulate throughout your body for a minute, it helps in reducing fat and removes all toxics from body.

Benefits :

  1.  Those suffering from blood pressure will benefit from this asana.
  2.  It gives longevity and strengthens the spine.


Pavan Muktasana

Panwavmuktasana comes from two Sanskrit words “Pawan”(air) and “Mukta”(releasing).This asana helps for releasing unwanted gas from stomach’s digestive tract.This is a very powerful pose at the beginning of the asana practice,it helps entire digestive system and makes asana practice more easy.It is a very easy and simple asana to practice daily. It is recommended that one should practice 3 to 5 cycles each day.

Instructions for Pavan Muktasana

step 1 :- First of all lie down on floor in Shavasana posture.

step 2:- Inhale slowly and bend your left knee near to the stomach as much as possible. (Don’t strain your neck.)

step 3:- Now exhale and push your left knee to touch the chest with both hands by interlocking fingers underneath the knee.

step 4:- Then raise your head and try to touch the nose with the knee or try to cover distance as much as possible and stay for 10-30 seconds in such posture by keeping breath out.

step 5:- Now repeat same process with right leg.

step 6:- Then repeat same process with both legs.


 This asana should not be practice by those who are suffering from severe back or waist pain.

 Asanas should be practiced under the guidance of Yoga teacher or under the supervision of yoga expert only.


Shavasana is the most important part of yoga practice.

Shavam` in Sanskrit means a corpse and this asana resembles the posture of a dead person.

Laying down on the ground,take the deep breath and close your eyes.All the parts of the body are completely relaxed in this position. It relaxes both brain and body.It relieves the nervous disorders also.